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Posts Tagged ‘Amino Acids’

If you have ever looked for supplements, you may find it overwhelming, trying to find the supplements that are just right for you. Well, it doesn’t have to be that complicated, let me explain why. First thing to do is determine your goals, simply how you want to look and feel, for example, maybe you want to put on 20 pounds of lean muscle, or you want to tone that midsection and chest, whatever your goal, it needs to be defined, make sure you have it written down, not just an idea in your head, goals unwritten are called dreams, and sometimes dreams can be lost or forgotten, so write it down and place it where you can see it daily.

After you have set your goals and are now trying to decide what the best bodybuilding supplements are to help with obtaining the goal, understand you are looking for supplements to help with achieving your goal, you don’t want to take a weight gaining supplement while you are trying to cut pounds, and you shouldn’t be looking for supplements marketed as miracles in a plastic container. Many supplements will make promises to do things for you without you providing any effort, you need to realize that for the supplements to work properly, you too will have to work, these supplements are designed to supplement you efforts.

One of the first choices for me was to add protein to my daily regimen or sometimes called stack; a stack, basically defined, is a combination of supplements you are using regularly as part of a diet and workout program. Why protein supplementation you may ask, I do a lot of different weight training and endurance workouts, weight and endurance training although good for the body, puts a lot of stress on it as well, the muscles become depleted of the stores of carbohydrate/glycogen, amino acids, and phosphagens like phosphocreatine and ATP, even a negative protein state can occur during these types of workouts, the muscles suffer damage from the strenuous workout, and even immune system functions becomes weakened. The body however allows for us to provide it with proper nutrition and thus begins repairing the damage almost immediately.

This is where a good protein supplement comes in, the body needs something that is can readily use and doesn’t need to be broken down for a long period of time. Enter Whey Protein, or Whey Protein Isolates, or any of the other forms of whey protein available. Whey protein accounts for 20% of the protein in milk, the other 80% is a protein called Casein. Whey protein is quickly dissolved and allows your body to start benefiting from it quicker; some studies have even shown that whey protein increase protein synthesis and boost immune function. Whey is a byproduct of cheese-making from milk, it is rich in branch chained amino acids, minerals, vitamins, and other nutrients; it has also been shown to have great antioxidant properties. My recommendation is a shake that mixes well, does not stay all clumped up, and has a good flavor, and make sure you are getting what you are paying for, some protein shake supplements will have more fillers than protein, the shake mix I use provides 25 grams of whey protein in one rounded scoop, others available provide less protein with more scoops. Protein shakes are easy to mix, and can be used post or pre-workout, you can even use them during a workout if you would like; the key is to provide your body the nutrients it needs to start repairing itself.

I also use protein bars for morning or afternoon snacks, this helps curb my snacking tendencies, and provides and additional amount of protein. An average person should take in a minimum of 25 grams of quality protein per day, athletes who do strenuous workouts should consume substantially more, an example, professional bodybuilders will intake around 150 grams a day.

Hopefully, this article has been helpful, the next time I will be talking about the best bodybuilding supplements for pre-workout supplementation, and how they work. If you like this article the link to my blog on this topic will follow. Until next time, live well and be strong.

If you’re serious about putting on extra muscle to your frame, you need to know that simply working out at the gym is not enough to gain muscle mass. In muscle growth, nutrition is very important, maybe even more so than lifting weights. In this article, I’m going to show you what foods are vital if you want to bulk up.

First off, protein is absolutely key. Protein is considered the building blocks that your body needs to gain muscle, as protein aids in the repair and growth of all muscles in your body. You see, when you work out, your muscles begin to tear microscopically, and in order to repair these tears and make the muscle bigger, it’s essential you have the vital amino acids found in protein.

So what foods contain protein I hear you say! Lean meats, such as chicken and beef are a great source of protein. Also remember to include fish, cheese and eggs in your diet too, especially fish, as this contains lots of protein as well as nutritious amino acids.

If you want to gain muscle, you also need to eat more calories than you burn. So, if your Basal Metabolic Rate (BMR) is 1600, for example, aim to eat around 2400 calories. This way, your body has no choice but to gain muscle! So long as you’re eating a healthy diet, and not eating foods such as crisps, then you will build a leaner, more muscly body!

Aim to eat around six small meals per day. Each meal should be relatively high in protein in order to build significant muscle. Now if you’re struggling to hit the amount of protein and calorie intake, I suggest supplementing with protein shakes. These are extremely quick to prepare and useful, especially if you don’t like cooking like me! Be sure to take on board the tips in this article if you want to gain lots of muscle.

Reading between the lines of many health supplement labels is this caveat:

WARNING: This label may be misleading the public. Supplement facts represented on this label may be inaccurate or other valuable information withheld in order for this product to attract more selling value. Labels in the health supplement industry are often misleading. The FDA has limited oversight on health supplements. High profits in this lucrative industry has attracted all kinds of manufacturers, many using inferior raw materials, negligent production practices, inaccurate labeling and false claims to sell their products. The industry is so large and expanding that all kinds of manufacturers can make a niche for themselves in this highly profitable sector.How can you make a wise choice for a quality health supplement product? First, let’s understand what a health supplement is.

What is a Health Supplement?

Health supplements are dietary supplements defined by Congress in the Dietary Supplement Health and Education Act, 1994 as being, “a product (other than tobacco) taken by mouth that contains a dietary ingredient intended to supplement the diet. The dietary ingredients in these products may include: vitamins, minerals, herbs or other botanicals, amino acids, and substances such as enzymes, organ tissues, glandulars, and metabolites.” These supplements can be in various forms such as capsules, tablets, soft-gels, gel-caps, powders, liquids, or even bars. They can be used for many different purposes such as lowering cholesterol, increasing energy, supporting immune health, weight loss, weight/muscle gain, for overall well-being, or other health-benefiting reasons. These products are sold at health food stores, grocery stores, drug stores, national discount chains, mail-order and Internet.

The Choice

Choosing from a myriad of health supplements can be a daunting task for a consumer. For any particular health concern, most health supplements all promise the same benefit, all have the same, if not similar ingredients. So how do you choose? Some of them even make tall, incredible health claims and only a few of them carry any precautionary warnings. Here are a few guidelines to go by when choosing a health supplement. The Credibility of the Manufacturer: Choose a manufacturer that has credibility. A GMP-certified company is a good start. GMP certified company would entail that strict manufacturing systems are in place at every stage of production. Ensure Credibility: Search the web for the company’s history and reputation. Does the website contain their contact information? Can you talk to them over the phone or through live assistance on their website for any queries you may have? Quality: In order to be effective, a health supplement must be of the highest possible quality. Quality varies widely because there are no quality standards in the health supplement industry. Factors to quality are: Physician Formulated Products: Look for products that have been physician formulated by a well-known doctor, not just accredited by a doctor. Research and Development. Check whether the company has a research and development team. This means they have conducted various tests and trials on the product to ensure safety and effectiveness of ingredients, including whether the end product is of the highest purity and potency value. Labels: The FDA requires that certain information appear on the dietary supplement label. Look for these: Name of product (including the word “supplement” or a statement that the product is a supplement) Net quantity of contents Name and place of business of manufacturer, packer, or distributor Directions for use In certain cases, a disclaimer: “This statement has not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure or prevent any disease.” A Supplement Facts panel that lists: Serving size, list of dietary ingredients, amount per serving size (by weight), percent of Daily Value (%DV), if established If the dietary ingredient is a botanical, the scientific name of the plant or the common or usual name standardized in the reference Herbs of Commerce, 2nd Edition (2000 edition) and the name of the plant part used If the dietary ingredient is a proprietary blend (i.e., a blend exclusive to the manufacturer), the total weight of the blend and the components of the blend in order of predominance by weight Try not to make the price of the product a deciding factor. There are many cheaper products available in the market but in the long run your health will benefit from a product from a reliable manufacturer. Tall health claims: If the product makes incredulous claims that seem too good to be true, use your discretion. Avoid such products. Expiration date. Dietary supplements should carry an expiration date as they can lose potency over time. Educate yourself. Study the ingredients on the internet. Visit reliable sites that will give you accurate information on the ingredients in the product. Some of the ingredients may be safe to use, but have precautions for use not mentioned on the label. Precautions: If you are taking medications, be aware that herbal supplements may interact adversely with them. If you are under 18 or over 65 be aware that herbal supplements may not have been tested on your age group. Check with your doctor before taking any health supplements.

Remember, dietary supplements are not a substitute for food, but can complement your diet especially if you are not getting the required nutrition you need through your diet.

Preventing disease by promoting nutritional health has always been a strategy of practitioners of natural medicine. The reason for this strategy is the recognition that in order to effectively treat a disease, we must treat the cause of the disease. As we investigate the true cause of disease, any disease, we are led to see that there is one common thread running through all patterns of disease. This common thread, the cause of disease, is the nutritional health of the cell. By adopting a strategy to improve the nutritional health and function of the cell, disease can be arrested and health restored.

In other words, disease can be prevented at the cellular level. In fact it is arguably the most effective place to promote health. But what are the underlying causes of cellular dysfunction? Simply put cellular dysfunction most often is the result of nutritional deficiency, a heavy toxic load, or overwhelming stress on the cell. While all are important areas to address, nutritional deficiencies are the easiest to understand and the easiest to correct.

It is becoming clear that our food supply no longer contains the nutrition that it once did and we are no longer able to get the nutrition we need through a meal. Through excessive processing of our food, the food industry has given us food nearly devoid of nutrients. It is no surprise then that we have seen such a huge jump in supplement sales in the last decade. Up until recently nutritional researchers have been focusing on isolated nutrients and extracts to replace what is missing from typical diets. Isolation of nutrients fails however to address the many important cofactors and other essential components of whole and complete foods.

Today we are seeing leading edge research into the role of whole food concentrates and superfoods. In this discussion, superfoods are foods that contain extremely high and readily available amounts of vitamins, minerals, antioxidants, and amino acids. That is to say, they are foods that are packed full of nutrition. They are not considered herbs in that they are not typically used as medicines to treat illnesses. Instead superfoods are regularly supplemented to the diet as a way to complete the nutrition picture of an individual. Do they need more antioxidants? What about amino acids or trace minerals? A superfood will provide whatever is needed and it will provide it on the cellular level.

Keep in mind however that not all superfoods are equal. In the unregulated supplement industry it is important to find a company and product that you can trust. Investigate the company, owners, research available, etc to find a quality product. Also consider using a qualified healthcare practitioner for support in making any decisions regarding your health. Medical supervision may be helpful while you adjust to proper cellular function and take on a nutritional strategy for your health.

Sagging skin under chin is caused by the same factors that cause the problem elsewhere on the body. Decreased production of collagen and elastin fibers is primarily to blame.

Collagen and elastin are structural proteins found throughout the body. In order to ensure that the body can produce them, you need to make sure you are getting enough amino acids in your diet.

Amino acids are found in protein-rich foods. If you are vegan, you should be eating beans, legumes and other protein-rich foods. If you’re not, you can also choose meat, poultry, eggs or fish.

Fatty fish is a particularly good choice, because of the omega-3 fatty acids it contains. Some anti-aging dermatologists recommend a daily serving of salmon to erase wrinkles. No studies can confirm this suggestion. But, one study did show a 10% improvement in the skin’s firmness after thirty days of taking an omega-3 fish oil supplement.

So, fish and fish oil might help firm up sagging skin under chin. We assume they work by increasing the person’s protein intake and by increasing their omega-3 intake.

Omega-3s are a component of the skin’s sebum, which helps to keep it moisturized. The moister the skin’s cells, the firmer the layers will feel. Omega-3 fish oil has anti-inflammatory activity, which can help too. Chronic inflammation is a health problem for many people. Inflammatory molecules damage and degrade collagen fibers. Since you already have a decreased production of collagen and elastin to deal with, you certainly don’t want to degrade the fibers you do have.

Luckily, there are compounds that have been shown to stimulate the body to produce more collagen and elastin. Research has shown that applying those compounds topically helps to improve the skin’s firmness.

For sagging skin under chin, I would recommend a cream containing Functional Keratin. It is a protein-based formula that stimulates the production of new cells and improves firmness by as much as 40%. It also has anti-inflammatory activity and antioxidant activity. Antioxidants prevent pesky free radicals from damaging the skin’s collagen fibers.

There are other good ingredients to look for when you are comparing the anti-aging creams on the market. Coenzyme Q10 and wakame kelp extracts are examples. But if you really want to see a difference in sagging skin under chin, you need Functional Keratin.

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Proper nutrition is CRUCIAL to gaining muscle. This edition of muscle gaining tips reflects on some key aspects of proper nutrition.

1. You’ve probably heard this a thousand times before: Eat every three hours! This should equal out to five or six meals per day. In each meal include a source of lean protein, a source of carbohydrates, and a source of fat.

2. Do WHATEVER you can to get your protein every three hours. Because your body cannot store protein, it runs out approximately every three hours. What happens when your body runs out of a protein source? It starts BREAKING DOWN your hard-earned muscle for amino acids to use for metabolic processes. So by all means, get your protein!

3. Perhaps the most important and scientifically proven fact about nutrition and gaining muscle: You CANNOT gain muscle mass unless you eat MORE calories than you burn. There are a few exceptions to this (ex: new bodybuilders can make gains in a calorie deficit because their body is not used to bodybuilding), but as an intermediate or advanced bodybuilder you must eat more calories than you burn off! Makes sense, right?

4. Eat lots of fruits and vegetables. This is the best way to ensure you get the vitamins your body needs for recovery. Taking a multi-vitamin supplement can help, but it is no substitute for the great benefits offered by good ‘ol fruits and veggies!

5. Drink LOTS of water. Drink no less than 10 cups per day. It is better to be drinking water consistently throughout the day than it is to drink, say, 5 cups when you wake up and 5 before you go to sleep. I always have a glass/cup or water on my desk when I’m at the computer or watching tv! Even if you don’t seem thirsty, this doesn’t mean your body doesn’t need water. So by all means drink lots of it!

6. The biggest meal of your day should be breakfast. After at least 8 hours of sleep, your body needs a big meal in the morning complete with at least 2 big glasses of water.

7. Try to aim for at least 1 gram of protein per pound of body weight per day. For example, if you weigh 180 pounds, eat at LEAST 180 grams of protein per day. Good lean protein sources include chicken breast, eggs, tuna fish, cottage cheese, low-fat milk, and others.

8. Approximately 50% of your calories should come from good carbohydrate sources. Such sources include oats, rice, beans, potatoes, whole wheat bread, low fat yogurt, etc.

9. Approximately 15-20% of your calories should come from fats. Fats play an important role in the body’s daily metabolic processes and important in the muscle building process. Essential fats, such as flax seed oil, fish oils (preferably from salmon), and extra virgin olive oil should be consumed once per day. Such fats are important in cell membrane structure. Muscle fibers are cells! Not to mention essential fats have antioxidant properties and encourage smooth skin!

10. Eat a solid balanced meal including carbohydrates and protein an hour to an hour and a half before your workout, OR a liquid protein shake meal 15 minutes before your workout. The digestive system can process liquids much faster, so the benefits of the liquid meal are best reaped 15 minutes after the liquid was consumed. A protein shake and a banana 15 minutes before a workout is always a good choice.

11. Directly after your workout, feed your body with a fast-absorbing protein source (protein shake) and a source of carbohydrates. Your next meal should be an hour and a half after your post-workout meal!

Apply these fundamentals to your nutrition and you’ll see results!

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